30-day bikini boot camp workout - FOX 10 News | myfoxphoenix.com

30-day bikini boot camp workout

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CHICAGO (FOX 32 News) -

In a nod to the exercise style of the late Jack LaLanne, Jason Hays a Personal Trainer at Lifetime Fitness in Burr Ridge has created an intense all-body workout to firm and tone while burning fat. No weights, bands or equipment are used. Instead you use your own body weight to get fit fast.

The workout is designed for women that need to lose 5-10 pounds and firm up. For anyone needing to lose more weight Hays says expect a 60-90 day workout plan depending on the desired weight loss and toning. The workout should be combined with a sensible eating plan.

Each of the 9 exercises in the video should be done for 30 seconds without stopping. There is a 10th exercise which is not shown. That is push-ups either men's or women's style. Each of the 10 exercises are to be done consecutively with no break in between. After completing the 10 exercises take a 1-2 minute rest/recovery time and then repeat the series of 10 exercises. Do this routine 5-6 times for a total workout time of 30-40 minutes.

"Basically it's 10 full body exercises that you would be doing in about a 30-40 minute time frame," says Jason Hays, personal trainer at Lifetime Fitness. "It includes every muscle group and is an interval style workout where you're keeping the heart rate up and burning the fat. Basically this class is designed for the person who put on a little extra winter weight or they have that last 5-10 pounds to lose. It's designed for somebody that's already in a somewhat fit state. Doing this program 4-5 times a week will get you in shape in 30 days. You can do this at home, you can do it in the office, you can do it in your garage. You can do it where ever you want to do it. There's no excuses not to do it when you can do it anywhere."

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